I am not around tonight but Mick has kindly said that you can join the Vicky Park Harriers for their intervals on Well Street Common. It would be best if you could get yourselves to the Vicky Park Harriers clubhouse for 6:50pm. You can leave kit there. Mick will then explain the session and you will then make your way to Well Street Common for a start just after 7pm. The main set is 3x 8min at ‘threshold pace’ off a relatively short recovery e.g. 2mins – if you pace it properly you should be able to maintain your pace for all three intervals.

Alternatively you could do a session of Fartlek using the 1km fitness circuit within Well Street Common. After a one lap warm up, drills and strides you can start the main set. Main set: Run one straight, jog one straight, run two straights, jog one straight, run three straights, jog one straight… Continue up to a total of six straights (one whole lap) or 25mins total running time. Cool down and you are done. How quickly you run (work) or jog (recover) will vary depending on the length of the preceding recovery or the next work interval.

See you Sunday week, Tim (LFTC Coach)